Wednesday 11.25.20

VIBE 300m Row 2 DB Thrusters 3 Burpee Box Jump 4 HR pushups 5 Ring Rows 6 DB Snatches 7 KB swings 8 DB Lunges 9 Sit ups 10 DB push press 11 Wallballs 12 Devils Press

Wednesday 11.25.20

CrossFit Workout of the Day Every 2 Minutes x 4 rounds 6-8 strict pull-ups w/ 3s eccentric descend 8 rounds for time 250m/200m row or 12/9 cal bike or 200m run 1 minute rest

Tuesday 11.24.20

CrossFit Workout of the Day Push Press In 15 Minutes Build to a 3RM 21 Minute AMRAP 14 Alt. box step-ups 24/20 10 Single-arm alt. db hang power snatch 35/20 6 Push-ups  Powell Raise 3×12 each arm

Monday 11.23.20

VIBE 10 Min. AMRAP  10 KB deadlifts   10 Step Ups w KB 15 cal Row   Rest 5   10 Min. AMRAP   10 Burpees   10 Goblet Squats   15 Cal Row 

Monday 11.23.20

CrossFit Workout of the Day Back Squat In 15 Minutes Establish a 2RM 4 Rounds for reps 20 second AMRAP: Kettlebell Sumo deadlift high pull 70/53 20 second ARMAP: Burpees 20 second AMRAP: Calorie row or calorie bike or double-unders 3 minute rest Spanish squat...